Isometric Strength Training

Many of you have been curious about the effectiveness of the Timed Static Contraction workout that I have talked about. Many are converting to this workout on a regular basis, especially when moving the weights causes joint pain or becomes too much of a struggle to maintain proper form and breathing.

Over the past couple of decades, various isometric strength trainings have been developed and become popular. One of the most popular of these isometric trainings is the 90-second timed static contraction workout that we do. This workout was developed by Ken Hutchins, the same man who developed our Slow Motion, High-Intensity dynamic workout.

He now considers timed static contraction to be safer and possibly more effective than dynamic strength training and has adopted timed static contraction as his main workout protocol. His protocol is as follows:

Gradual increase of contraction from 0% to perceived 50% effort
Contraction against resistance at perceived 50% effort: 30 seconds
Contraction against resistance at perceived 75% effort: 30 seconds
Contraction against resistance at maximal effort: 30 seconds
Gradual decrease of contraction from maximal to 0% effort

Although this may sound like an easy workout, when properly performed it is incredibly intense and capable of producing a very deep level of muscular inroad (the momentary weakening of the muscle). As long as you put forth an appropriate amount of strength, preferably maximal, into an isometric exercise, it will very effectively strengthen the muscle as a whole.